Strength training newbie

grapefruithero

I've recently joined a gym to get my weight loss back on track. I've been going for about two weeks, and I've been running for 30 minutes and then doing 30 minutes of HIIT on a stationary bike. I know cardio isn't enough, and I want to incorporate strength training, but I have no idea where to start. So, I need advice. Which machines will be best for weight loss and not discouragingly hard for someone who's never done real strength training? How do I figure out true number of pounds I should be using on each machine for the best results?

jemhh

I suggest reading through several beginner's routine, picking one, and then following it. A good routine will help you determine where to start, weight-wise. Some have you start with a standard amount (e.g., the bar for squats on SL5x5) some will have you test yourself to find the weight (e.g., All Pro's has you find your 10rm.) Here are several programs to look through. This list is not exhaustive (there are tons of other programs out there) but it will get you started:

Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

grapefruithero

Thank you! This is exactly what I was looking for.

tillerstouch

It looks like jemhh has posted some good links for you. If you're looking to try to build your own routine I would recommend doing three days of strength training, push, pull legs. Push: chest triceps, pull: back biceps, legs: legs obviously lol (I also do shoulders on leg days). Do a variety of exercises to work those muscle groups. You can look some up and see which are your favorites.